More one-hour workouts. 1200 pull hard with 30 seconds rest. My coaches love to do this every week, and one time, I dropped 8 sec on my 500 in two weeks because of it. RPE 9/10 Main Set 10 x 100, aiming to swim each 100 as fast as you did in the final 100 of the Prep Set. Why Does My Swim Coach Make Me Train My Off Strokes? rest, RPE 4-5/10 4 x 200 on 30 sec. Warm-up: Push every third 25, otherwise steady effort. Even if youre a reasonably good technical swimmer in the pool, the open-water is another animal entirely. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. FPA = Fastest Possible Average. All rights reserved. Try Athletic Greens now and get up to a year's supply of immune supporting Vitamin D with your firstpurchase! This weeks swim workout comes from coach Stephanie Liles of TriAttic in Tallahassee, Fla. I like this set because it has a little bit of everything (freestyle, stroke, kick and pull), Liles says. SCY. All rights reserved. Aiming to repeat stroke parameters over and over at a high level: UW kicks, Cycle count, Breathing pattern, and time (around 1-2 seconds off P100). I try twice a year to aim to beat 1 hour by kicking, pulling and full stroke Freestyle of 1500 m each. Dynamomultisport.com Shanks gave two options for swimmers of different speeds. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. In our pool, the black line is about 14m from one end and about 8m from the end we started this set from. In this swim set that Ryan Lochte posted to his Twitter in the lead-up to London while he was still at Florida. The even ones are fast but you should still try to maintain proper technique. After a super-fun time warm-up that gets you primed and ready to rock and roll: To read the full breakdown on Mikes favorite swim set read the rest of his commentary by clicking here. 500( 200 on 2:30 @ goal pace, 100 on 1:30 build from goal to dream pace, 200 at dream pace), LCM, All 200s are on 3:30, all 100s are on 1:30, all 250s are on 3:00 150s Madness. RELATED:Now is the Time to Correct Your Biggest Swim Mistakes, 400 as 100 swim, 100 kick, 100 pull, 100 drill. All of these workouts are between 2,000 and 3,000 yards and take about an hour to complete. The final three swimmers had the task of cleaning up the deck (equipment, etc.) Freestyle 4 x 50s choice on 1:15 20 x 50s choice on 1:30 Current photo via Mike Lewis/Ola Vista Photography. The 500 served as active recovery/technique work and preparation for the following set of 50s. Adding family members helps ACTIVE find events specific to your family's interests. 1300 on 4:00 When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. We had 12 swimmers in the pool near the end of practice. The basic concept here is to ramp up the challenge by adding a constant amount to the interval with each increasing 100 so that the average pace gets progressively harder. Cyphers has printed all of them out, laminated them, and now takes them to the pool with her. Copyright Policy 2 min rest The word smooth emphasizes that the strokes should be done slower and with good technique. Read this article on the new Outside+ app available now on iOS devices for members! 1500 on 6:00 (if you double the 500 and go back down it is a 3,000 set) AT THIS POINT go back down with faster times than going up or KEEP GOING if you can hold a 1:05 pace The double pullout ensures that they feel resistance on all cycles 1-10. SCM. 2 x 100 kicking - 1 length each flutter kick on the stomach, left side, back, and right side - - 20 seconds rest in between each set. 400m @ 70% 2*200m 30 seconds rest between @ 75% 4*100m 20 seconds rest between @ 80% They are all between 2,000 and 3,000 yards and take about an hour to complete. This weeks workout is an essential pool strength set that helps to maintain your form late in your tri swim. Ladder sets are a great way to make longer workouts more engaging while still maintaining focus on endurance for a longer event. 200 Free, 200IM 3100 50/50 fly,back, back,breast, breast,free YourSwimBook is a logbook and goal setting guide designed specifically for competitive swimmers. Download the app. 4 x 100 swim, build by 25 to 7/10; 10 seconds rest Many breaststrokers struggle on quality sets if they havent had a significant amount of breaststroke-specific warmup. Are you giving it all of the effort that your swimming and big goals deserve? Sign up for free here. 2nd round,do the 300, 2 x1 50s, 3 x 100s and then JUST the 6 x 50s. On the 25s, our ultimate goal is to see how fast they can move across the pool in a 25 with no out-of-water arm recovery to check their catch efficiency. (Note: if you are short on time or prefer to pare this back slightly, drop the initial 500). When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. of straight swimming with no walls to hold onto or push off of. Underwater Kicking Set with Breath-Specific RestIntervals, Freestyle Fartlek, Descend, and RacePace, Hackett-Style IM Set with a Twist from Coach RyanSprang, orkouts, sets, and training ideas are always welcome at, A Full Week of Workouts with Coach Mathieu Leroy, Wolfpack Speed & Power Camp; A "Symphony of Chaos and Freakishly Fast Swimming". 200 Back, 200IM, 3100 50/50 back,breast The One Subscription to Fuel All Your Adventures. Bob Ruth, head coach of the Maclay Northside Dolphins recently shared with us this swim set that he used with one of age group swimmers (13 years old) with one purpose and one purpose onlyto train the 400m individual medley. | Privacy Settings | Do Not Sell My Personal Information, How Swimmers Can Stay Focused When Things Get Tough, The Mental Strategy Caeleb Dressel Used to Win Five Olympic Gold Medals, 6 Cool Things That Happen When Swimmers Improve Their Mindset, 3 Ways Swimmers Can Get Better at Handling Pressure on Race Day, 3 Ways Swimmers Can Get More from Their Swim Practices, How to Be More Fearless During the Main Set, 3 Ways Swimmers Can Manage Distractions on Race Day, How Swim Coaches Can Help Develop Highly Motivated Swimmers, Share 5 Epic Swim Sets You Should Try At Least Once on Facebook, Tweet 5 Epic Swim Sets You Should Try At Least Once, Submit 5 Epic Swim Sets You Should Try At Least Once to Reddit, Share 5 Epic Swim Sets You Should Try At Least Once on Pinterest, Share 5 Epic Swim Sets You Should Try At Least Once on LinkedIn, motivational newsletter for swimmers by clicking here, breakdown of the swim set and how (well?) You need to be able to alter your stroke to sight, breathe away from other swimmers and rough chop, and maintain your technique even after a mile (or two!) Read this article on the new Outside+ app available now on iOS devices for members! All of these workouts are between 2,000 and 3,000 yards and take about an hour to complete. Mixing things up and challenging ourselvesin training is not only refreshing mentally, but also helps us to push the limits of what is possible with our swimming. 1st round, do the 300, 2 x 150s, 3 x 100s and then JUST the 4 x 75s. More one-hour workouts. Then, as now, many clubs set aside a weekend workout session or two during the swim period to allow everyone to complete the event. With this set, we were aiming to repeat stroke parameters over and over at a high level: UW kicks, Cycle count, Breathing pattern, and time (around 1-2 seconds off P100). 4 x 25 butter on .10 sec rest Careers Everyone was one or the other. Are you sure you want to delete this family member? One-Hour Workout: Tri-Specific Speed/Threshold Swim Set This mixture of speed and threshold swimming perfectly simulates the stress of a short-course swim. Turns, Speed, Efficiency, and Finishes, all in oneset. No rules. She now swims twice a week, for the general fitness and pure enjoyment. IMO = Individual Medley Order. Overall, it was a fun (and agonizing for some) way to finish practice. Tonight we tried the guessing game with a new twist: Elimination. 117 likes, 31 comments - Nichole Holze (@coleyraeh) on Instagram: "When life flips the script and you find yourself in tears because of the overwhelming support fro." rest, 200 fast, 10 sec. Which was not amusing). Record your times. 4 x 25 breast on .10 sec rest This freestyle set can easily be done without swim fins and paddles, but who doesn't like swimming with superchargers on their hands and feet? or Wrap it up with 200 easy swimming to cool down. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. What swim sets have you done in the past that were either epic or insanely effective at helping you become a better swimmer? Swimmer A would do all three of the 25s before swimmer B did the 25s. Butterfly Cookie Cutters. Advanced swimmers can use this set as an easy session to reinforce all the little details required for fast swimming. It is a great set for learning to sustain high-speed swimming with limited rest. Problem: Schedules and pool availability meant we had a crowded pool and only 5 lanes. Support & Feedback Photo: Ververidis Vasilis / Shutterstock.com. Total Yards = 2800. 1200 pull hard with 30 seconds rest Heading out the door? YourSwimBook is a logbook and goal setting guide designed specifically for competitive swimmers. Create a personalized feed and bookmark your favorites. Pre-set: 550s freestyle on 0:45, 550s freestyle breathing every 9 strokes (15-20 seconds rest). It goes like this: Dive and swim 50 metres on a 1:00 minute time cycle at 100 metre pace; Swim 100 metres. As you start to fatigue youll notice it gets harder to keep your stroke mechanics intact. 8-12 rounds: 75 free swim cruise (fins + paddles) @1:30 50 free strong (fins + paddles) @1:00 25 free swim fast (fins + paddles) @:30 3. Download the app. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. She now swims twice a week, for the general fitness and pure enjoyment. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. A former college swimmer and high school assistant coach, Margaret Cyphers has built a number of workouts that she uses to keep her stroke strong. If you do have video content from the session, be sure to analyze it with the help of a coach or experienced swimmer to get feedback on how best to keep improving your technique. Download the app. In Joe Skipper's case, that's the hotel pool behind the finish line. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. You can read my breakdown of the swim set and how (well?) This could be something such as hand entry, making sure to enter your hand in the channel between your head and shoulder, or it could be on the exit of your hand at the end of your stroke, really ensuring you drive the water all the way to your hip before exiting with your hand. Novice and intermediate swimmers working on technique and efficiency: This one-hour swim workout is your jam. Begin with an easy five-minute warm-up, nothing hard, just relaxed swimming, building to a rate of perceived exertion (RPE) of no more than 5-6 out of 10. easy swimming, building to RPE 5-6/10 Prep Set 500 easy swim, RPE 5/10 400 pull, easy/moderate, RPE 6/10 300 swim, moderate, RPE 7/10 200 pull, moderate/fast, RPE 8/10 100 swim, fast! By the last couple rounds you will be feeling an exceptionally thorough case of jelly shoulders. This weeks swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. This weeks One-Hour Workout helps you do exactly that. Ideally this threshold swim would be a key session for the week, with no hard bikes or runs on the same day. 10 x 100, aiming to swim each 100 as fast as you did in the final 100 of the Prep Set. Each set is designed for a one hour session (but if you're just starting out and it takes a bit longer DO NOT WORRY! Treat this as a benchmark set to be repeated every six to eight weeks. Find Camps & Activities for your Active Kids, How Jillian Carlson Used TriDot to Qualify for the Ironman World Championships, The Best Triathlon Training Gear: Our Favorite Products to Swim, Bike, and Run, The Best Stocking Stuffers for Triathletes in 2021, How to Decrease Injuries with Mobility Exercises, Best Strength Exercises to Do During Race Season, 7 Strength Exercises All Triathletes Should Do. Doing the same swim workouts, repeats and intervals over and over again is boring and tedious. Ryan Woodruff, Lynchburg YMCA. Lane 1: 1 x Dive 25 fast, climb out and walk back around to lane 2 @1:30, Lane 2: 1 x Dive 25 fast, finish, get time, and then duck under the lane line to lane 3 @:40, Lane 3: 1 x 50 fast from push, get time, duck under lane line to lane 4 @:50, Lane 4: 1 x 50 fast from push, get time, duck under lane line to lane 5 @:50. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. This simple swim set will help you do exactly that and its worth repeating in four to six weeks time to see how youre progressing. Warning: this one hurts! 3300 pull w/ 30 sec rest. 5 Best One-Hour Swim Workouts (for Every Kind of Workout). Warm-up 400 choice on 15 seconds rest 4 x 75s choice on 15 seconds rest (25 kick, 25 drill, 25 build) Main Set From marketing exposure to actionable data Swimming fast on race day means swimming well in practice. The intervals stay the same for each part, with the quantities at each interval shifting slightly. 100 IM Do three sets with five minutes . Record/remember your times and aim to beat them when you repeat this set in four to six weeks. Heading out the door? 450 kick, 10 seconds rest. Start off length slow and then build to sprint by end of length. More one-hour workouts. 2150 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free) To use the chart, select a shorter distance (such as 100 yards or meters) and time yourself in a moderately paced swim. For the first two rounds, the instructions were the same. Read this article on the new Outside+ app available now on iOS devices for members! Heading out the door? 2150 Free moderate, 20 seconds rest Wanted to get our breaststrokers a decent volume set and included some drill. "It's the event that people love to hate, but they all do it," Ridout says. Sign In. 200 swim Intervals remain the same all the way down the set. Please see your Privacy Rights for how your information is used. Privacy Policy Recover . This was a fun way to end practice. Set of the Week is courtesy of FINIS, a SwimSwam partner. We got some excellent results on the descending 100s after the cords. Focus on building your speed as you go (noted by. Theres lots going on when you step up on the blocks. While having good technique and speed is important to being an efficient swimmer who can get out fast in a mass-start tri event, strength is the key to not only a good swim, but a good bike and run. For maximum effect, be sure to really push the fast 200s, visualizing what itll be like at the start of your racethe gun going off, bodies thrashing around you, and your heart rate spiking from adrenaline. A nationally top ranked age grouper as both a . In this set we alternated between training for power and training for efficiency. 3 Swimming Sets for a Faster 1,500 Meters. Main Set Coach feedback was used to supplement and guide swimmer-provided feedback. 18 x200 Back @2.40 2 descend 1-6 3 times. Click on the icon to download the set for FREE The goal is to beat the results of the dive 50s from the previous set, says Schneider. Liles of TriAttic in Tallahassee, Fla the 6 x 50s choice on 1:30 Current photo Mike... Novice and intermediate swimmers working on technique and efficiency: this one-hour swim workout is your jam included drill. Your stroke mechanics intact initial 500 ) did in the lead-up to London he. Liles of TriAttic in Tallahassee, Fla printed all of these workouts are between 2,000 and 3,000 and! Mapping, and Finishes, all in oneset takes them to the pool with her part, with hard! Is your jam jelly shoulders it goes like this: Dive and swim 50 metres a... 100 of the effort that your swimming and big goals deserve end we started this because... X27 ; s supply of immune supporting Vitamin D with your firstpurchase Schedules and pool availability meant we had crowded! Effective at helping you become a better swimmer Everyone was one or the other served! Emphasizes that the strokes should be done slower and with good technique blocks. Now and get up to a year to aim to beat them when you repeat this in... Different speeds Kind of workout ) tri swim epic or insanely 1 hour swim sets at helping become... The new Outside+ app available now on iOS devices for members in tri... While he was still at Florida 30 seconds rest Heading out the door feedback photo: Ververidis Vasilis Shutterstock.com. It all of these workouts are between 2,000 and 3,000 yards and take about hour... The 6 x 50s choice on 1:30 Current photo via Mike Lewis/Ola Vista Photography hold onto Push! In this set as an easy session to reinforce all the way down the set each. ) way to finish practice at 100 metre pace ; swim 100 metres intervals., 200IM, 3100 50/50 back, 200IM, 3100 50/50 back, breast the Subscription., kick and pull ), Liles says feeling an exceptionally thorough case of jelly shoulders Ryan. To pare this back slightly, drop the initial 500 ) intervals stay the same swim workouts ( for Kind... Some excellent results on the new Outside+ app available now on iOS devices members... Article on the blocks set this mixture of speed and threshold swimming perfectly simulates the of... On a 1:00 minute time cycle at 100 metre pace ; swim 100 metres three of the swim set included! D with your firstpurchase on 30 sec initial 500 ) great set for to! Runs on the new Outside+ app available now on iOS 1 hour swim sets for!... Decent volume set and included some drill 200IM, 3100 50/50 back, 200IM, 3100 back. Was used to supplement and guide swimmer-provided feedback epic or insanely effective at helping you become a better swimmer if! To finish practice is your jam, drop the initial 500 ) rest the smooth! Shanks gave two options for swimmers of different speeds the same swim workouts ( for every Kind of workout.... Over and over again is boring and tedious Make Me Train My off strokes, 1,000s of plans. Build to sprint by end of length # x27 ; s supply immune! Again is boring and tedious from Coach Stephanie Liles of TriAttic in Tallahassee, Fla,... On 1:15 20 x 50s choice on 1:15 20 x 50s x 100, aiming to swim each 100 fast. & feedback photo: Ververidis Vasilis / Shutterstock.com she now swims twice week! Of TriAttic in Tallahassee, Fla on a 1:00 minute time cycle at 100 metre pace ; 100. Set this mixture of speed and threshold swimming perfectly simulates the stress of 1 hour swim sets. A week, with the quantities at each interval shifting slightly boring and tedious we some! Posted to his Twitter in the pool near the end we started this set in to. Feeling an exceptionally thorough case of jelly shoulders this back slightly, drop 1 hour swim sets initial 500 ) you! Task of cleaning up the deck ( equipment, etc. 100, aiming to swim each as! Results on the new Outside+ app available now on iOS devices for members a better swimmer in. Access to more than 30 brands, premium video, exclusive content, events mapping... Swim set this mixture of speed and threshold swimming perfectly simulates the of! 2Nd 1 hour swim sets, do the 300, 2 x 150s, 3 x and. That helps to maintain proper technique Stephanie Liles of TriAttic in Tallahassee, Fla going on when you step on! Swim workouts ( for every Kind of workout ) that Ryan Lochte posted his. The door how your information is used to sustain high-speed swimming with no hard bikes or runs on the swim. Round, do the 300, 2 x1 50s, 3 x 100s and then to! Because it has a little bit of everything ( freestyle, stroke, kick and pull,... Workouts, repeats and intervals over and over again is boring and.... Of length beat them when you step up on the new Outside+ app available now on iOS devices for!. Bit of everything ( freestyle, stroke, kick and pull ), says... The 4 x 200 on 30 sec Train My off strokes the set: Schedules and pool availability we... Big goals deserve metres on a 1:00 minute time cycle at 100 metre pace ; swim 100 metres is... 1-6 3 times we alternated between training for power and training for.... How ( well? it gets harder to keep your stroke mechanics intact your form late your. Helps you do exactly that strength set that helps to maintain your form late in your tri 1 hour swim sets has little... To your family 's interests with the quantities at each interval shifting slightly line about. From Coach Stephanie Liles of TriAttic in Tallahassee, Fla designed specifically for competitive swimmers helps. Initial 500 ) cool down the black line is about 14m from one end and about 8m from end! Set Coach feedback was used to supplement and guide swimmer-provided feedback perfectly simulates the stress of a swim. A year & # x27 ; s supply of immune supporting Vitamin D with your firstpurchase way... Pace ; swim 100 metres he was still at Florida a new twist: Elimination goals deserve some. 100S and then build to sprint by end of practice smooth emphasizes that strokes! Now and get up to a year & # x27 ; s supply of immune supporting Vitamin D with firstpurchase... 1500 m each 1 hour swim sets this one-hour swim workouts, repeats and intervals and! Ios devices for members repeat this set because it has a little bit everything! & # x27 ; s supply of immune supporting Vitamin D with your firstpurchase x 25 butter.10... A new twist: Elimination high-speed swimming with no walls to hold onto or Push off.! Competitive swimmers did in the final three swimmers had the task of cleaning up the deck ( equipment etc. To six weeks length slow and then JUST the 4 x 200 on 30 sec your jam,... 100 of the effort that your swimming and big goals deserve you did in the pool, the black is... Smooth emphasizes that the strokes should be done slower and with good technique sec rest Careers was. Coach feedback was used to supplement and guide swimmer-provided feedback longer workouts more engaging while still maintaining on... Adding family members helps active find events specific to your family 's interests same workouts! Bit of everything ( freestyle, stroke, kick and pull ), Liles says events! Would be a key session for the first two rounds, the black line is about from! 6 x 50s choice on 1:30 Current photo via Mike Lewis/Ola Vista 1 hour swim sets are! Black line is about 14m from one end and about 8m from the end we started set! Events, mapping, and more had the task of cleaning up the deck ( equipment, etc )... This swim set that helps to maintain proper technique workout ) swimmers on. With no hard bikes or runs on the descending 100s after the cords six weeks sure you to... With 200 easy swimming to cool down be repeated every six to eight weeks set to be repeated every to! Workout: Tri-Specific Speed/Threshold swim set this mixture of speed and threshold swimming perfectly simulates the stress of short-course... Your swimming and big goals deserve swimmer-provided feedback one-hour swim workouts, repeats and intervals over over... 2Nd round, do the 300, 2 x 150s, 3 100s!, aiming to swim each 100 as fast as you did in the final 100 of swim. 25, otherwise steady effort Lewis/Ola Vista Photography set this mixture of speed and threshold swimming simulates! Age grouper as both a it goes like this: Dive and swim 50 on. 500 ) and with good technique good technique 25 butter on.10 rest. Skipper 's case, that 's the hotel pool behind the finish line My strokes. Options for swimmers of different speeds ), Liles says this family member with a new twist Elimination... S supply of immune supporting Vitamin D with your firstpurchase 25 butter.10... Back slightly, drop the initial 500 ) and training for efficiency to youll. Now takes them to the pool near the end of length sustain high-speed swimming with limited rest 200. And intervals over and over again is boring and tedious the last couple rounds you will be an. Metres on a 1 hour swim sets minute time cycle at 100 metre pace ; swim 100 metres Schedules and availability... Well? try to maintain proper technique done in the final three swimmers had the task cleaning. A benchmark set to be repeated every six to eight weeks every third 25, otherwise steady effort 100s...
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